Looking for some suggestions on where I can go for some advice on my current running performance issues. I don't think I really need a coach as I know what I should be doing, I am just after some science based, one-off advice and I'm happy to pay for it if appropriate.
I am a very keen runner, have been for many years, but I have been experiencing quite a significant fall-off in my performance in recent months.
As a bit of background:
53 years old
Running for about 30 years
PBs in past 2-ish years
5K: 23:11 (Jun-20) and more recently 24:00 (May-21)
10K: 47:57 (Jun-20)
HM: 1:51:40 (Apr-21)
Mara: 3:50:18 (Sep-18) (4 subsequent marathons which were all much slower for various reasons; my last one, just over a week ago was dreadful, my slowest ever (>5 hours) in spite of running to heart rate at least initially)
I run 40-60 miles per week over 4-5 sessions. Typically 1 day speedwork (reps), 1 fast 5K, 1 long run and others recovery pace.
In Jun 20 my average 'recovery' (HR 145 bpm) pace over 8-9 miles was 9:15 min/mile
I was injured in August and out a month but in Dec 20 my recovery pace was at around 9:40 min/mile
I had Covid (mild) at end of December so out for nearly 2 weeks
And then an ankle injury in March and out for another few weeks
In Apr 21 recovery pace was around 9:50 min/mile
No further injuries so I have been training consistently since then.
Recovery pace is now over 10:00 min/mile (and seems to be continuing to head in the wrong direction).
I have had a recent full blood test done for other reasons) and while some of the indicators are quite low they are generally OK and not different from my usual profile, I generally have rubbish blood ;-)
My sleeping and eating habits haven't changed. My resting heart rate is fairly steady (around 56bpm).
Does anyone know of a resource who sould be willing to take a look at the above and/or my stats (via Garmin connect or Strava) and offer some advice on where I might be going wrong.